SANTA CLARA, California, December 1. THIS week's Dryland Tip from Dr. G. John Mullen is the Eccentric Bosu Situp. This exercise puts the emphasis on a swimmer's core control using weights and a Bosu ball.
Purpose: The eccentric bosu sit-ups is short axis (breast or fly) specific abdominal exercise to improve a swimmer's core control. Elite dolphin kickers have large amounts of thoracic mobility, but high mobility requires equivalent control. This exercise is designed to improve control through a large range of motion.
Directions: Position your hips on the lowest part of a Bosu ball, then lower yourself as slow as possible to the floor. The slower you can lower yourself the harder the exercise and more control required. Perform anywhere from 5-15 repetitions of the eccentric bosu ball sit-up, remembering control, not speed is the emphasis. If you have poor thoracic spine range of mobility, consider performing the thoracic spine foam roll exercise for two minutes each day.
Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.